The Mud Run Training Plan

Trudging through mud, hopping over fire, crawling beneath barbed wire? Piece of cake. If you follow this routine from Nathan Trenteseaux—owner of Underground Fitness Revolution, a member of the Fitness Revolution Nation, in Alachua, Florida—you’ll be fully prepared for the obstacles in the Warrior Dash, Tough Mudder, Spartan Race, or a local version of these adventure races sweeping the nation.

Trenteseaux knows from experience what works. In addition to being an expert in metabolic bodyweight training, Trenteseaux says mud runs are his “latest obsession.” He even has a tattoo of the Tough Mudder logo he received after completing the 12-mile race this past December.

This plan isn’t designed to get you in shape to run 3, 5, or 12 miles, though. (For that, check out our 5K training plan or the 9-mile Urbanathlon running plan.) Its purpose: To make sure you can complete each obstacle successfully—and without getting so winded that you have to stop and catch your breath.

“People who struggle with these events spend too much time running and not enough time developing the upper body strength and skills necessary for the obstacles,” says Trenteseaux. “For those already in shape and running on a regular basis, some form of high-intensity total-body resistance training is crucial to provide the other components needed for a mud run.”

Trenteseaux selected these movements because they have the most real-world carryover to the obstacles you’ll see in a typical mud run. The spider lunge, for example, will open up your hips—a notoriously tight spot for men—so you can crawl under barbed wire. Bupees, pushups, and pull-ups will help you scale a wall, climb a cargo net, or swing across monkey bars.

The Plan

Perform this circuit three times a week after your normal training sessions. You can also do it on an off day—just make sure you leave at least one day a week for recovery. If you’re performing the routine after strength training, warm up with a 5-minute jog.

The Moves

Pullup: Use an overhand grip, your hands at shoulder width. Raise your body until the top of your chest touches bar, then lower your body until your arms are straight.

Burpee with jump: Begin standing with your feet shoulder-width apart. Lower your body down, bending at the hips and knees, so your hands are on the floor. Thrust out your legs behind you, so that you’re at the start of a pushup position. Do a pushup, then pull your knees toward your chest so your feet are beneath you. Jump up and land softly in a standing position.

Pushup: Your body should stay in a straight line for the entire move. Tuck your elbows so that your upper arms form a 45-degree angle with your torso. Lower your body until your chest nearly touches the floor.

Spider lunge (walk or crawl): From a position in which you are on all fours but only inches off the ground, crawl along the ground keeping your body very low, arms and legs spread as wide as possible.

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